Muscles Worked
Learn more in the Back training guide →
Primary
Back
Secondary
Biceps
Rear Delts
Lats
Highlighted muscles
How To Perform
- 1 Sit at the cable row station with feet on the footrest and a slight bend in the knees.
- 2 Grip the handle and sit upright with a flat back.
- 3 Row the handle toward your upper abdomen, driving elbows behind your body.
- 4 Straighten your arms fully before beginning the next rep.
Form Cues
- ✓ Sit tall — do not round forward between reps.
- ✓ Think about pinching your shoulder blades together at the peak of each row.
- ✓ Keep the elbows close to the body for a lat-focused row.
Common Mistakes
- ✗ Rocking the torso back and forth using momentum.
- ✗ Not achieving full elbow extension between reps.
- ✗ Pulling the handle to the neck instead of the upper abdomen.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Seated Cable Row, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
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Where This Exercise Fits
FAQ
How many sets of Seated Cable Row should I do?
3–4 sets of 8–12 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for back. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Seated Cable Row target?
Seated Cable Row primarily targets the Back. Secondary muscles include Biceps, Rear Delts, Lats.
Is Seated Cable Row good for beginners?
Seated Cable Row is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Seated Cable Row, 90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.